不論你是一名經驗豐富的運動員還是一名健身愛好者、甚至隻是一個在生活中註重運動的人，你可能都接觸過身體柔韌性 “flexibility” 這個概念，甚至經常做拉伸運動 “stretching”。本文討論拉伸運動對健康的好處，以及如何在日常生活中養成拉伸運動的習慣。
詞匯：flexibility 身體柔韌性
Physical fitness is all about cardio exercises and weightlifting… right? If you’ve ever finished a run and then jumped straight into the rest of your day without stretching, only to wake up the next day feeling stiff and with aching muscles, then listen up. Flexibility plays a big role in our lives – even bending down to pick something up off the floor requires flexibility – but it’s often ignored and neglected. So, why and how should we stretch?
When athletes stretch, it’s not just for show, they do it to prevent injury. A review of research called ‘Effects of Stretching on Injury Risk Reduction and Balance’ highlighted that stretching not only reduces injury risk by improving the flexibility of the muscles, it also improves balance, which reduces the risk of falls and those associated injuries. Stretching can also help maintain good posture by keeping our muscles long and loose, which is especially important if you spend hours hunched over a desk. In the modern world, many of us spend a large proportion of our days sitting, which can lead to chronic pain, particularly in the neck and shoulders. Stretching can alleviate this tension and boost blood circulation.
What’s the best way to reap these benefits? While stretching advice varies, the ACSM’s Health & Fitness Journal provides guidelines which include stretching the major muscle groups such as the hamstrings and quadriceps at least two or three times per week. A 2017 review of research, published in the Sports Med journal, suggests that dynamic stretches, where you stretch in slow, repeated movements, have greater benefits in a pre-exercise warm-up than static stretches, where you hold a pose. Stretching is better after a quick warm-up because the muscle is more pliable, reducing the risk of muscle strains.
Stretching isn’t just for athletes and fitness lovers. “Stretching is also an accessible way to unwind and destress during or after a busy day,” says Jessica Matthews, professor of kinesiology and author of ‘Stretching to Stay Young’. So why not finish the day relaxing in a child’s pose, a spinal twist or a happy baby?
詞匯表
stretching 伸展運動，拉伸
stiff 僵硬的
aching 酸痛的
injury 受傷，傷病
posture 身體姿態
hunch over 彎腰駝背
chronic pain 慢性疼痛
tension 緊繃感
blood circulation 血液循環
reap the benefits 收獲某事帶來的好處
hamstring 大腿後側肌群，膕繩肌
quadriceps 股四頭肌
dynamic stretches 動態拉伸
static stretches 靜態拉伸
pliable 柔韌的，柔軟的
muscle strain 肌肉拉傷
unwind 放松，松弛
destress 緩解壓力
child’s pose 兒童式（一種瑜伽姿勢）
spinal twist 扭脊式（一種瑜伽姿勢）
happy baby 快樂嬰兒式（一種瑜伽姿勢）
測驗與練習
1. 閱讀課文並回答問題。
1. What might happen if you run without stretching your muscles?
2. How does stretching reduce the risk of injury?
3. True or False? Stretching can lead to chronic pain.
4. How often should we stretch the major muscle groups?
5. How else can stretching improve our lives, besides fitness?
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. She was _______ her laptop for hours, which caused her neck pain.
stretched on hunched over wound up injured in
2. A back massage can help to release the _______ in tight muscles.
spinal twist tension quadriceps posture
3. Jerry had to stop running because of his knee _______.
static circulation posture injury
4. After months of flexibility training, she is now _______ of her hard work.
unwinding stretching aching reaping the benefits
5. I like to _______ at the end of a day with classical music and a good book.
twist strain unwind stress
答案
1. 閱讀課文並回答問題。
1. What might happen if you run without stretching your muscles?
If you run without stretching, you might wake up the next day feeling stiff and with aching muscles.
2. How does stretching reduce the risk of injury?
Stretching not only reduces injury risk by improving the flexibility of the muscles, it also improves balance, which reduces the risk of falls and those associated injuries.
3. True or False? Stretching can lead to chronic pain.
False. Stretching can alleviate chronic pain and tension.
4. How often should we stretch the major muscle groups?
According to the ACSM’s Health & Fitness Journal guidelines, we should stretch the major muscle groups at least two to three times per week.
5. How else can stretching improve our lives, besides fitness?
Besides fitness, stretching can help us unwind and destress during or after a busy day, according to Jessica Matthews.
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. She was hunched over her laptop for hours, which caused her neck pain.
2. A back massage can help to release the tension in tight muscles.
3. Jerry had to stop running because of his knee injury.
4. After months of flexibility training, she is now reaping the benefits of her hard work.
5. I like to unwind at the end of a day with classical music and a good book.
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